😴 What Are Sleep Disorders?
These include:
•Insomnia (difficulty falling or staying asleep)
•Sleep apnea (breathing issues during sleep)
•Restless leg syndrome
•Narcolepsy (excessive daytime sleepiness)
•Nightmares or night terrors
✅ 1. Follow a Consistent Sleep Schedule
•Go to bed and wake up at the same time every day—even on weekends.
•This helps set your internal body clock and improves sleep quality.
🛌 2. Create a Bedtime Routine
•Wind down 30–60 minutes before bed:
•Read a book
•Listen to soft music
•Stretch or pray
•Avoid arguments or stressful thinking
📵 3. Avoid Sleep Disruptors
•No screens (phone, TV, laptop) at least 30–60 minutes before bed
•Reduce caffeine (coffee, cola, energy drinks) after 3 PM
•Avoid heavy meals or spicy food late at night
•Don’t drink too much water before bed—frequent urination can wake you
🧘🏾♀️ 4. Manage Stress & Anxiety
•Try deep breathing, meditation, or journaling before bed
•Talk to someone if something is bothering you
•Practice gratitude—it shifts your mind from worry to peace
🌙 5. Optimize Your Sleep Environment
•Keep your room cool, dark, and quiet
•Use blackout curtains or an eye mask
•Invest in a good pillow and mattress
•Use calming scents like lavender
🚫 6. Avoid Napping Too Much
•If you nap during the day, keep it short—20–30 minutes max and not late in the day
🏃🏾 7. Exercise (But Not Too Late)
•Being active during the day helps you sleep better at night.
•Avoid intense exercise close to bedtime—it can keep you wired.
💊 8. When to See a Doctor
If these natural steps don’t help after a few weeks, you might need professional help, especially if:
•You snore loudly or stop breathing during sleep (possible sleep apnea)
•You feel extremely sleepy during the day despite full nights of sleep
•You have frequent nightmares or night terrors
•You rely heavily on sleeping pills
A sleep specialist or therapist can help with Cognitive Behavioral Therapy for Insomnia (CBT-I) or recommend safe treatments.
📝 Summary Tips:
•📅 Stick to a schedule
•💤 Wind down at night
•📴 Limit screen time
•🌸 Create a calm sleep space
•🧘 Manage stress
•🩺 Get help if needed